Cranberry Kale Salad

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Cranberry Kale Salad

Sunflower seeds and dried cranberries top this kale salad for a colorful and flavorful dish.s
Prep Time: 10 minutes
Course: Salad
Cuisine: American
Keyword: salad, kale
Servings: 4 people
Calories: 293kcal
Author: Judy Doherty


  • 6 cups curly kale cut into pieces, rinsed, and spun dry
  • 1 cup dried cranberries divided
  • 1/2 cup sunflower seeds roasted and low in sodium
  • 1/2 cup nonfat plain yogurt
  • 3 tablespoons red wine vinegar
  • 1 tsp poppy seeds
  • 2 tsp Ranch dressing


  • Place the kale in a large mixing bowl. Add the dressing and half of the cranberries. Toss together. Place in a serving or salad bowl. Top with the remainder of the cranberries and the sunflower seeds. Serve immediately or chill up to 1 day for later use. 
  • Cracked pepper or red pepper flakes add a nice finish when serving, too.


Serving: 1bowl | Calories: 293kcal | Carbohydrates: 36g | Protein: 17g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 1g | Trans Fat: 0.03g | Cholesterol: 1mg | Sodium: 362mg | Potassium: 776mg | Fiber: 14g | Sugar: 1g | Vitamin A: 3IU | Vitamin C: 0.2mg | Calcium: 116mg | Iron: 3mg
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